8 High-Protein Snacks That Keep You Energized Longer Than a Granola Bar, According to Nutrition Experts
:max_bytes(150000):strip_icc()/energy-boosting-snacks-2-GettyImages-1223001453-4d5fdbbe993c4d5e8fc50751df548098.jpg?w=780&resize=780,470&ssl=1 "8 High-Protein Snacks That Keep You Energized Longer Than a Granola Bar, According to Nutrition Experts")
Key Points
- While granola bars can offer quick energy, many are high in added sugar and low in lasting nutrients—making snacks rich in protein, fiber, and healthy fats a better bet for sustained energy.
- Snacks like Greek yogurt and trail mix deliver a balanced mix of macronutrients and micronutrients that help keep blood sugar stable and curb fatigue.
- Energizing alternatives like loaded toast and hard-boiled eggs not only boost stamina but also support broader health benefits like brain function, gut health, and heart wellness.
Granola bars rank high on the list of snack foods known for delivering a burst of energy, and they’re great to grab if you’re on-the-go. “Granola bars can provide energy, fiber, and protein, especially when made with ingredients like oats, nuts, and seeds,” explains Eliza Whitaker, MS, RDN, LDN, CDN, CYT, registered dietitian and founder of Nourished Nutrition and Fitness.
“They can also be a good source of whole grains, which contain B-vitamins, iron, and magnesium, and nuts and seeds, which are a good source of healthy unsaturated fats, protein, and other micronutrients,” adds Megan Huff, RDN, LDN, registered dietitian and founder of Nutrition by Megan.
However, not all types of granola bars are as nourishing. “Some granola bars are high in added sugars and lack adequate protein and fiber. This can lead to spikes in blood sugar and leave you still feeling hungry shortly after,” shares Huff. Plus, the added sugars these bars can contain have pro-inflammatory effects, which can detract from one’s overall health.
With this in mind, there are plenty of other snack foods that are not only healthier choices than granola bars loaded with added sugar, but also provide more long-lasting energy. Read on to discover eight of our favorite choices.
Snacks That Will Give You More Energy Than a Granola Bar
While some granola bar varieties are made with healthy whole-food ingredients and are low in added sugar—offering a sizable energy boost—these eight snacks will leave you feeling even more energized.
- Megan Huff, RDN, LDN, registered dietitian and founder of Nutrition by Megan
- Eliza Whitaker, MS, RDN, LDN, CDN, CYT, registered dietitian and founder of Nourished Nutrition and Fitness
Trail Mix
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As an easy grab-and-go snack, trail mix will be sure to up your energy levels in no time. “A trail mix containing nuts and seeds offers heart-healthy omega-3 fatty acids, protein, and fiber, providing sustained energy,” says Whitaker. This is because fat, protein, and complex carbohydrates (like fiber) are not only the three major macronutrients, but they also slow digestion, providing more sustained energy. Plus, the omega-3s in trail mix bode well for inflammation reduction in the body, supporting immune health. “Trail mix can be eaten alone as a snack, or added to yogurt,” Whitaker adds.
Roasted Chickpeas
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Roasted chickpeas are a trendy potato chip alternative that won’t only satisfy your cravings for crunchy foods, they’ll benefit your overall health and give you plenty of energy. “Chickpeas are a great source of protein and fiber while still providing energy from carbohydrates. Fiber helps lower cholesterol, and supports regular bowel movements, too,” shares Huff. These legumes are also an excellent source of folate—the deficiency of which is linked to fatigue and tiredness. “Enjoy roasted chickpeas as a snack, or as a nutritious topping to your salad,” Huff adds. They’re also delicious sprinkled over hummus or tzatziki for a dippable snack.
Greek Yogurt
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“Greek yogurt provides more sustained energy than a granola bar thanks to its high protein content,” says Huff. But the health perks of this popular yogurt variety don’t end there. “Greek yogurt is high in calcium for bone health, and contains probiotics that support gut health,” adds Whitaker. Plus, there’s plenty of ways to enjoy it—both sweet and savory. “For a complete, satisfying snack, add some berries and granola,” offers Huff. And for a savory take, top Greek yogurt with everything bagel seasoning and/or hot sauce for dipping crudités veggies into or spreading onto sandwiches.
Protein Bar
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Where some granola bars leave much to be desired in terms of energy levels, protein bars can often make up for it. “A protein bar is often a better choice than a granola bar because it contains protein in addition to carbohydrates. Protein helps keep you fuller for longer, and prevents spikes in blood sugar,” explains Huff. However, certain protein bars can be just as high in added sugar as the least healthy granola bars, so be sure to read the nutrition facts panel and ingredients list first. And these grab-and-go snacks don’t only have to be enjoyed straight from the package, either. “Enjoy protein bars on-the-go, or cut them into pieces as a topping for yogurt or oats,” adds Huff.
Loaded Toast
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Whether you prefer sweet or savory loaded toasts, there are so many delicious ways to enjoy them at any hour of the day, not just breakfast time. “Whole grain toast with nut butter provides complex carbs and healthy fats for lasting energy. The fiber, protein, and healthy fats found in this snack will support heart health, too, and you can top this with berries or a banana for even more micronutrients,” explains Whitaker. However, for an energy-boosting savory version, try farmer’s cheese topped with sliced cucumber, salt, and pepper, or toast with guacamole with jammy eggs. These combinations offer the macronutrient trifecta needed for greater satiety, as well as a range of health-promoting vitamins, minerals, and plant compounds.
Cottage Cheese and Fruit
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There’s no denying that cottage cheese is all the rage these days, with loads of new, unique recipes featuring the dairy product popping up seemingly every day. And when it comes to long-lasting energy, cottage cheese is well worth the hype. It contains plenty of protein and fat (if you have a fat-containing variety) to keep you satisfied well after snack time. Plus, there’s energy-boosting B vitamins and bone-supportive calcium and phosphorus found in this small-curd cheese, making it a fantastic overall health choice. Pairing it with fruit will round out your macros with the addition of fiber. Whitaker’s favorite is banana. “Bananas are rich in health-promoting potassium, fiber, and vitamin B6,” she explains. Cottage cheese is also delicious served savory with a dash of hot sauce and cut veggies, too!
Hard-Boiled Eggs
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A tried-and-true snack, hard-boiled eggs are sure to bring the energy when you’re in need of a pick-me-up. “Hard-boiled eggs have a moderate amount of protein and healthy fats, offering sustained energy to fuel your day. They are one of the richest dietary sources of choline, an important nutrient for healthy cell membranes and brain function,” shares Whitaker. Eggs are also a fabulous source of vitamins D, A, and B12 for immune, eye, and cell health. “Hard-boiled can easily be paired with veggies, fruit, or added to salads,” adds Whitaker.
Hummus and Veggies
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Cut veggies and dip are a delicious snack that inevitably offers plenty of fiber. However, the dip you choose will determine whether or not it will boost energy levels more than a granola bar. Hummus is a sure bet, as it contains plenty of protein and fiber—thanks to the chickpeas it’s made with—as well as healthy fats from the classic addition of tahini. You could even wrap this combo in a whole grain tortilla for even more staying power—or mix up the hummus flavor for greater intrigue.
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